dairy10 recipes
Yogurt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
ALSO KNOWN AS
yoghurtcurddahilow-fat yogurtplain yogurtlow-fat plain yogurt
SERVING
CALORIES
63
PROTEIN
5.3g
CARBS
7.0g
FAT
1.6g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.20 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories63kcal—
Protein5.3g11%
Carbohydrates7.0g3%
Fiber0g0%
Sugar7.0g14%
Total fat1.6g2%
Saturated fat1.0g5%
Trans fat0g—
Cholesterol6.0mg2%
Water85.1g—
MINERALS
Sodium70mg3%
Potassium234mg5%
Calcium183mg14%
Iron0.10mg1%
Magnesium17mg4%
Phosphorus144mg12%
Zinc0.89mg8%
Copper0.01mg1%
Manganese0mg0%
Selenium3.3µg6%
VITAMINS
Vitamin A15µg2%
Vitamin C0.80mg1%
Vitamin D0.10µg1%
Vitamin E0.01mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.21mg16%
Niacin (B3)0.11mg1%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.05mg3%
Folate (B9)11µg3%
Vitamin B120.56µg23%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.7g
1 teaspoon5.2g
1 ml1.1g
HEALTH BENEFITS
Why eat it.
- ✓Rich in probiotics for gut health
- ✓High in protein for muscle maintenance
COOKING TIPS
In the kitchen.
- 1Whisk before adding to hot sauces to prevent curdling
- 2Use as a healthy substitute for sour cream or mayonnaise
STORAGE
Keep it fresh.
- Keep refrigerated at all times
- Use within 7-10 days of opening
FAQ
Frequently asked questions.
How long does low-fat yogurt last?
Unopened, it lasts until the expiration date. Once opened, it is best consumed within 7-10 days.
Can I freeze yogurt?
Yes, but the texture will change and become grainy. It is best used for smoothies after freezing.
Is yogurt lactose-free?
No, but it is often easier to digest than milk because the fermentation process breaks down some lactose.
What is the difference between plain and Greek yogurt?
Greek yogurt is strained to remove whey, making it thicker and higher in protein than plain yogurt.
Can I use yogurt as a marinade?
Yes, the lactic acid in yogurt helps tenderize meat, especially chicken and lamb.
Is low-fat yogurt healthy?
Yes, it provides essential nutrients like calcium and protein with fewer calories and less saturated fat than whole milk yogurt.
How can I tell if yogurt has gone bad?
Look for mold, a very sour or off smell, or an unusual amount of liquid separation.
What are the probiotics in yogurt?
Most yogurts contain live cultures like Lactobacillus bulgaricus and Streptococcus thermophilus.
Can I use yogurt in baking?
Yes, it adds moisture and a slight tang to cakes, muffins, and breads.
What pairs well with plain yogurt?
It pairs well with honey, fresh berries, granola, or savory items like cucumbers and garlic for dips.
RECIPES
Cook with yogurt.
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